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20-Minute Chicken Creole

Preparation Time: 20 minutes
  • Non-stick cooking spray as needed
  • 4 medium Chicken breast halves, skinned, boned, and cut into 1-inch strips
  • 1 can (14 oz) tomatoes, cut up
  • 1 cup Chili sauce, low sodium
  • 1 ½ cups Green peppers, chopped
  • 1 ½ cups Celery, chopped
  • ¼ cup Onion, chopped
  • 2 cloves Garlic, minced
  • 1 Tbsp Basil, fresh (or 1 tsp dried)
  • 1 Tbsp Parsley, fresh (or 1 tsp dried)
  • ¼ tsp Crushed red pepper
  • ¼ tsp Salt
Spray a deep skillet with non-stick cooking spray. Preheat pan over high heat. Cook chicken in hot skillet for 3-5 minutes, or until no longer pink. Reduce heat. Add tomatoes and their juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to a boil. Reduce heat and cover. Simmer for about 10 minutes. Serve over rice or whole wheat pasta.
 
Serves: 4
 
1 ¼ Cup of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 274
Total Fat: 5g
Saturated Fat: 1g
% of Calories from Fat: 16%
% Calories from Sat Fat: 3%
Protein: 30g
Carbohydrates: 30g
Cholesterol: 73mg
Dietary Fiber: 4g
Sodium: 383mg
 
Each serving provides: An excellent source of fiber, vitamins B1 and B2, pantothenic acid, copper, iron, magnesium and manganese, and a good source of vitamins A, B3, B6, C and K, phosphorous, potassium and selenium.

Recipe courtesy of the Department of Health and Human Services.
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